First, bring the foods that will support your on your eating plan. Do this even if it isn’t on the menu for everyone else. There are going to be lots of finger foods. Bring snacks, like vegetable plate, that is low in calories, salt and fats.

If the menu requires some kind of a bun, bring the 100 cal flat whole wheat buns for yourself or eat it without the bun.

Think portion sizes. While we are talking about this topic, grab your free 5 Tips for Successful Weight Loss report. There are 2 pages comparing portion sizes from 1980 and today and the exercise that you would need to add to burn the calorie difference.

Portions matter. Stick to the portion sizes you normally use. You can do a 1 plate meal, no seconds. Keep your meat the size of a deck of cards. Pasta? No problem, keep the serving the size of a tennis ball. If there is regular lettuce salad eat that. Keep you dressing separate and dip your fork in the dressing then into your salad. You will use much less salad dressing that way.

Drink a lot of water. If you really need that beer or drink beverage, drink a glass of water in between drinks.

Chew, chew, chew your food. Make it a practice to chew eat mouthful40 times. Digestion starts in the mouth. You want your food to be liquid when you swallow it. Also by chewing well, it will give you time to “fill up” so that you ultimately eat less.

Somores by the bonfire. Yummy! Have one and enjoy every morsel. You don’t need more of every desert. Just pick one.

Remember, picnics are not all about food. They are about getting together with family and friends and enjoying a good time. So do that. Focus on the folks who are present.

When you are not at the picnic, stay with your eating plan. The small amount of extra food that you will enjoy is just that. Enjoy it. After the picnics, you return to your eating plan and exercise plan.

Have a great weekend.

Blessings, Mary Pat

Mary Pat FitzGibbons RN MS writes on weight loss, healthy eating and other issues facing Baby Boomer Women today.

It was a lot of work. I have a busy life. It isn’t the easiest thing to blog every day on one topic.

I had some tools that I used to help me. I love the blog scheduler. I could prewrite my posts and schedule the delivery. I also used SocialOomph.com to schedule my tweets. I was out of town for a week, teaching, and I was able to keep up with the blog.

The other thing I did was to look everywhere for nutrition related information. When you start looking for material, you find it everywhere. I had a lot of fodder for you my readers.

I also got an interview with Dr Terri Wurzbacher. It is packed with great information. Grab it now before I package it to sell.    Here is the link: http://fromthedeskofterriewurzbacher.com/mary-pat-fitzgibbons-interview/.

I have a few things to learn about doing business on the web. I am on my way for the good of all.

Blessings, Mary Pat

Mary Pat FitzGibbons RN MS writes on weight loss and other health issues facing Baby Boomer Women today.

It was on healthy weight loss. It is packed with great information. And Terrie was so kind in his write up. So while you are here, grab your free report on 5 Tips for Successful Weight Loss. It is pack with great information about dieting, portion sizes, and a health form you can fill out and take to your doctor to help you get started.

Folks, this is good stuff. I might just package it and sell it. Right now you can hear it for free. Here is the link: http://fromthedeskofterriewurzbacher.com/mary-pat-fitzgibbons-interview/.

While you are at Terrie’s blog, check him out. His blog is about getting unstuck. If you are constantly dieting you just might be stuck. He might just have the right words of wisdom for you.

While I am at it, I would like to thank Jeanette Cates and her 30 day blog challenge. It was a hoot.

Blessings, Mary Pat

Mary Pat FitzGibbons RN MS writes on healthy weight loss and other health issues for Baby Boomer Women

Did you know that digestion starts in the mouth? You need your teeth to bite food as well as chewing and grinding the food. Food needs to be ground and mixed well with saliva.

If you don’t have good teeth, you can’t chew your food. If you can’t chew good healthy foods, you can’t be healthy.

No teeth or teeth in poor condition is related to obesity, heart disease, diabetes, cancers, and Alzheimer’s disease.

The Journal of Dental Researsch found that many dental problems can be signs of serious health complications.

The sugar and carbohydrates in food, known as “fermentable carbohydrates” are thought to be the cause says University of Washington School of Dentistry professor Philppe P. Hujoel, DDS PhD.

“Fermentable carbohydrates are found in drinks high in sugars like soda pop, fruit juices, presweetened teas and coffees. You can also find these carbs in snack foods like chips and processed grains like white bread.

The fermentation process goes like this. You eat/drink a high carbohydrate food. It is joined with bacteria in the mouth and produces acids. A mouth high in acids causes tooth decay and loss of teeth. Remember that processed foods often have lots of sugars and trans fats.

If you are having dental problems you are setting yourself up for some major health problems. Problems with your teeth set you up for cavities, bleeding gums, periodontal disease, obesity, diabetes, heart disease, cancers and Alzheimer’s disease.

Choose a diet that is healthy for your teeth. Choose whole foods. Have a wide variety of colors in your vegetables. Chose lean meats and fish. Eat fresh fruit instead of juice.  Limit sugars, simple carbohydrates, and trans fats.

Also take good care of your teeth. Brush twice a day. See a dentist twice a year. If you are short on money, find a dental clinic. Your health depends on the health of your mouth.

Remember to chew, chew, chew your food. Digestion starts in the mouth. Give your digestive system half a chance.

Healthy weight is about over all health. Let your healthy smile help.

Chose health. How? One healthy choice at a time.

Blessings, Mary Pat

Mary Pat FitzGibbons RN MS writes on weight loss and other health issues facing Baby Boomer Women today.

Why? There is more to spices than flavor.

Spices are low calorie. They are relatively inexpensive. Spices are full of natural antioxidants and anti-inflammatory agents.

The Journal of Medicinal Foods notes that many spices have antioxidant phenol that makes them potent preventers of heart disease and premature aging. Here is their list: cloves, cinnamon, Jamaican allspice, apple pie spice, oregano, pumpkin pie spice, marjoram, sage, thyme and gourmet Italian spice.

Basil, oregano, and bay leaf make a nice combination. Basil and oregano are higher in antioxidants than fruits and vegetables. Oregano antioxidant activity is 30 times greater than potatoes, 12 time more than oranges, and 4 time more than blueberries. It is also a good anti fungus.

Dill weed or tarragon lends a wonderful flavor to salads and other dishes.

Do you like curries? Add some cumin, turmeric, and coriander to foods. Did you know that turmeric is great for anti cancer properties and is an immune booster. Cumin helps fight dementia. Coriander will help regulate sugar metabolism.

Garlic and onion add flavor and help the heart and blood pressure.

 Don’t forget mint, parsley and cilantro. Play in the fresh varieties whenever you can.

Spice up your food and spice up your life! Get healthy 1 healthy choice at a time. And while you are at it, grab your free 5 Tips for Successful Weight loss.

blessings, Mary Pat

Mary Pat FitzGibbons RN MS writes on healthy weight loss and other health issues facing Baby Boomer Women today.

So you want to lose weight? How much? Write down the exact number of pounds you want to lose. 10 pounds, 20 pounds is great.

What do you do with a big goal like 100 pounds? Weight loss and maintaining healthy weight is a long term goal. You don’t want to get lost in the “bigness” or the length of the goal. Think of your goal like a 5 pound salami. You can’t eat a 5 pound salami today. However you can eat a 5 pound salami 1 slice at a time.

The way to handle big goal is to break them down into smaller goals. 100 pounds is too big. But you can lose 10 pounds in 5-6 weeks. If that is too big for you, you can lose 1-2 pounds this week. If you lose 10 pounds in 5-6 weeks and repeat that process 10 times, you will lose 100 pounds in a year.

You have set your goal. Now what?

Pick an eating plan (”diet”) you can live with. Take that eating plan and make up a menu for the week. Most of the diets out there usually give you 1-4 weeks of menus. Make a menu for breakfast, lunch and dinner. Include any snacks. On the menu, note the cook book and page number for the recipes. While you are doing your menu, make your shopping list.

Shop the periphery of the grocery store. That is where the healthier foods are located. The more processed foods are in the center of the store. Stay clear of those isles. Stay clear of temptation.

When you go to work or out for any length of time, pack you lunch and snacks. You will be less likely to hit the fast food chains or the coffee bars.

Plan you food and eat your plan and reach you weight loss goals.

Grab your free report 5 Tips for Successful Weight Loss. Get healthy one healthy choice at a time.

Blessings, Mary Pat

Mary Pat FitzGibbons RN MS writes on healthy weight loss and other health issues facing Baby Boomer Women today.

Every cell in the body needs protein. It is the primary constituent of nails and hair. Protein is the building block for bones, muscles, cartilage, skin and blood. The body uses protein to build and repair tissues. Also protein is key in the various chemicals, enzymes and hormones that our bodies need to function well.

Protein is a macro-nutrient… meaning the body needs a regular supply of protein. We need about 6 ounces of protein per day for good health.

To get your protein you need to pick from these food groups: meat, fish, dairy, legumes.

The meat group includes beef, pork, chicken, turkey, duck and game (venison). Fish is fish. Enjoy it. Dairy includes eggs, milk, cheese. Legumes are beans, lentils, soy and nuts. Don’t forget to eat nuts and nut butters (peanuts, cashews, almonds and other seeds make great nut butters).

Portion sizes are important. Meat serving is 3 ounces. That is the size of a deck of cards. Also, 1 ounce of meat is equal to 1/2 cup cooked dry beans, 1 egg, or 2 tablespoons of peanut butter.

Eat your protein for weight control and good health.

Grab you free report 5 Tips for Successful Weight Loss. Get healthy 1 healthy choice at a time.

Blessings, Mary Pat

Mary Pat FitzGibbons RN MS writes on healthy weight loss and other health issues facing Baby Boomer Women today.

 Many nutrition experts recommend that the daily intake of fat should be kept between 20-30% of calories eaten. There are diet plans such as Pritikin Principle that recommend eating only 10% of total calories as fat. On the other end of the specturm, the Atkins diet is high fat.

The interesting thing to note, that the more fat we remove from our food the fatter Americans are becoming.

What does this all mean?

Fats are not the problem. It is the type of fat you eat that can get you into trouble. Lets talk about “FATS”.

There are 4 categories of fats. They are polyunsaturated, monounsaturated, saturated and trans fats.

The worst fat is the trans fats. Trans fats are made from vegetable oil that has been chemically changed to increase the shelf life of food product. Did you ever notice that margarine doesn’t spoil. That is because it isn’t a food.

Trans fats are found in many margarine’s, crackers, mayonnaise, salad dressings, baked goods, processed foods and fried foods.

Read food labesl. Do not eat foods that contain trans fats. Why? Trans fats can raise bad cholesterol (LDL) and lower the good cholesterol (HDL). Trans fats is linked to heart disease, stroke, diabetes, and chronic health problems.

Good fats include monounsaturated fat and polyunsaturated fat.

Monounsaturated fats are found in these oils: canola, peanut and olive oils. Avocados is rich in monounsaturated fats as are nuts and seeds. Keep extra virgin olive oil (EVO) your kitchen and use it. Do not worry about avocados. They are very good for you.

The polyunsaturated fats are found in sunflower, corn, soybean and flax-seed oils. These fats are also found in foods like walnuts, flax seeds and fish. Fish is a great source of omega 3 fatty acids and have been found to help lower cholesterol and promote health.

Saturated fat is another fat that you should have in your eating plan. Foods that contain saturated fats include meats, dairy, animal fats as well as plant fats. Meats are all meats and things like bacon and sausage. Dairy foods include cheese, cream, butter and ghee.  Animal fats include tallow, lard, and suet. Plant fats are found in coconut oil, cottonseed oil, palm kernel oil and chocolate.

Here are 9 reasons to include saturated fats in you eating plan:

1. Saturated fats reduces level of lipoproteins that correlates strongly with increase risk of heart disease.

2. These fats contribute to stronger bones.

3. Saturated fat has been shown to protect the liver from alcohol and medications like acetaminophen and arthritis treatments.

4. Healthy lungs are coated with surfactant that is made up of 100% saturated fats.

5. Supports a healthy brain.

6. Certain saturated fats like butter, coconut oil imfluence the metabolism and insulin.

7. Saturated fats boost the immune system by fortifying white blood cells.

8. We need saturated fats for the fat soluble vitamins A, D, E, and K.

9. According to Dr Mercola (9/22/09) that “when women diet, those eating the greatest percentage of their total fat as saturated fat, lose the most weight.” This might be why the Atkins diet works.

Include fats in your eating plan. Moderation is the key. You are looking to eat between 20-30% of calories in fat. Beside, fats make the food taste good and is very satisfying.

Grab your free report 5 Tips for Successful Weight Loss.

Blessings, Mary Pat

Mary Pat FitzGibbons RN MS writes on healthy weight loss and other health issue facing Baby Boomer Women today.

Conventional thinking is sugar is easy to digest and it raises the blood sugar rapidly. And grains are slower to digest and do not have the sudden rise in blood sugar.

However, it is not as simple as that. Potatoes and white bread are complex carbohydrate. The interesting thing is the body converts these starches into glucose at the same rate it does regular sugar. A fruit sugar (fructose) has a small effect on blood sugar even though it is a simple carbohydrate. Why?

There is a new system that classifies carbohydrates based how fast they convert to sugar and how high they raise the blood sugar. This system is call the Glycemic Index. (”Glyc” for glucose or sugar and “emic” for blood.)

Foods that quickly turn into sugar and raise blood sugar quickly are considered “high glycemic” foods and rate a score of 70 or greater on this scale.

Conversely, there are foods that are slower to digest and become sugars. These foods result in a slower and lower sustained rise in blood sugar. These foods have a glycemic index score of 55 or below.

Processing is a major factor in glycemic index. The more processed the grain, the higher the rating on the glycemic scale. Refining removes the fiber rich outer bran and the inner germ which is rich in vitamins and minerals. So the courser the grain, the lower the glycemic index.

Starches in potatoes digest quickly and raise the blood sugars.

If you eat a diet with many high glycemic foods you are at a greater risk of diabetes, heart disease, obesity, age related macular degeneration, colorectal cancer.

However, if your diet consists of low glycemic foods help control type 2 diabetes and can improve weight loss.

Low glycemic foods include high fiber fruits and vegetables, bran cereals, beans, legumes, chick peas, kidney beans, black beans, lentils, pinto beans (about 3/4 of a cup cooked).

Medium glycemic food include 1 cup cooked: pearled barley, brown rice, oatmeal; 3/4 cup cooked bulgur, 3 rice cakes, 1 slice whole grain bread, 1 1/4 cup cooked whole grain pasta and 8 oz of no sugar added fruit juice.

High glycemic food include baked potato, french fries, refined breakfast cereal, sugar sweetened beverages, jelly beans, candy bars (2 ounces), couscous, white basmati rice and white flour pasta.

For your health’s sake eat more whole grains and whole grain products. Eat potatoes occasionally.

While you are at it, grab your free 5 Tips for Successful Weight Loss report.

Blessing, Mary Pat

Mary Pat FitzGibbons RN MS writes on healthy weight loss and other health issues facing Baby Boomer Women today.
Today’s information is taken from Harvard.edu.

Some folks think that carbs are a bad for you food. Carbs have been linked to fat bodies.  Diets like the Atkins and South Beach are based on a low carbohydrate intake. But there is more to this discussion.

Simple carbohydrates like sugars and highly refined and processed carb like white bread, white rice, processed pastries, soda pop can and do contribute to obesity.

Carbohydrates that come in whole grains, beans, fruits and vegetables promote health. Fruits, vegetables, and whole grains have the vitamins, minerals, fiber and other phytonutrients that the body needs to be healthy. To get the highest quality, buy organic and local produce.

All carbohydrates are sugar molecules. They are either simple or complex.

Simple sugars include fructose (fruit sugar), dextrose or glucose (corn or grape sugars) and sucrose (table sugar). These digest easily and quickly. They will spike your blood sugar. This means there is usually a low blood sugar that soon follows. Most folks don’t like the feeling of having low blood sugar. You don’t feel well. You may be very hungry and will eat anything to get your blood sugar up.

Complex carbohydrates take longer to digest. This include  short grain brown rice, whole wheat, whole grains, beans and vegetables.  There is a rise in blood sugar. However it is smaller rise over a longer time period. And the “fall” in blood sugar is less.

Our bodies convert all carbohydrates into glucose. Our cells use glucose as it’s basic energy source. We need this to live, move and have our being in the physical world.

Fiber is also carbohydrate. Fiber can’t be broken down into sugar molecules and it passes through the body, undigested.

There are 2 types of fiber soluble and insoluble. Soluble fiber dissolves in water. It binds fats in the intestines and eliminates them at waste. Soluble fiber helps lower bad cholesterol.

Insoluble fiber helps clean out the intestinal track. It prevents constipation and promotes regularity.

We need at least 30 grams of fiber per day. Most Americans get much less.

I like to get most of my carbs from vegetables and some from whole grains. Most recommend 5 servings of vegetables and fruit. I would suggest more like 5-7 servings of vegetables and fewer of fruit.

Choose a variety of colors because together they will have all the nutrients you need. Eat your vegetables as close to raw as you can. Round out your vegetables with small portions of whole grains like brown rice, quinoa, cous cous, barley, millet, oats, and buckwheat.

Eat your fruit instead of drinking the juice. There are less calories in the whole fruit plus great fiber. The juice will spike your blood sugar where the whole fruit will not.

I have talked a little about blood sugar today. Tomorrow I will talk about glycemic index of foods. You will be hearing more and more about this topic in the future.

Grab your free report on 5 Tips for Successful Weight Loss.

Blessings, Mary Pat

Mary Pat FitzGibbons RN MS writes on healthy weight loss and other health issues for Baby Boomer Women